Pregnancy, Nutrition

Everything You Need To Know About Nutrition During Pregnancy!

Everything You Need To Know About Nutrition During Pregnancy!

“Now you carry two lives!” If you have started to hear this from many people around you, it means that it is time to learn everything about nutrition during pregnancy in order to eat consciously, not with rote recommendations.

"What is the pregnant diet, what should I eat, what should I not eat, how much weight should I gain?" If questions like these keep swirling in your mind, you are in the right place. Here is your nutrition guide during pregnancy.

What is a pregnant woman diet?

A pregnant diet is an eating plan focused on your and your baby's health. It is a nutrition program shaped according to the pregnancy period.

Other than being tailored to the needs of a pregnant body, basically, everything is the same as for an average healthy eating pattern.

diet during pregnancy; It consists of a good and balanced blend of protein and calcium, whole grains, as well as fruits and vegetables in all colors of the rainbow, and healthy fats.

The following 4 conditions should be fulfilled on the diet list during pregnancy:

  1. It should provide enough energy (calories) to support the body development of both you and your baby.
  2. It should protect the health of its own body and contain all the substances (proteins, fats, vitamins, and minerals) needed for the body formation of the baby.
  3. She should stay away from foods and other substances that have a negative effect on her baby's body.
  4. It should support your metabolism by keeping your weight, blood sugar level, and blood pressure in a healthy range.

What are the importance and benefits of nutrition during pregnancy?

Eating a healthy diet for nine months has many benefits both for your baby's development and for you during pregnancy. Here are 9 important benefits of a healthy eating program during pregnancy:

  1. It ensures that the baby is born with a healthy birth weight.
  2. It provides better brain development.
  3. It reduces the risk of some birth defects.
  4. It gives a better eating habits in childhood.
  5. It reduces the risk of experiencing some conditions such as anemia during pregnancy, gestational diabetes, and preeclampsia.
  6. It relieves many pregnancy symptoms such as nausea, fatigue, constipation, cramps, blood pressure, and heartburn, and makes you feel more vigorous and comfortable during pregnancy.
  7. It softens emotional swings. It minimizes feelings such as tension and tenderness.
  8. It allows you to give birth on time. Because in general, regular and well-nourished women are less likely to give birth prematurely.
  9. It helps you recover faster after giving birth and makes it easier to lose weight. A well-nourished body can recover faster and easier.

How should pregnant women eat?

How should pregnant women eat?

First of all, you should learn some principles about healthy eating during pregnancy. If you gain a general perspective on how to eat during pregnancy, you are more likely to make efficient and healthy choices. Before memorizing the food lists and sample menus given to you, you should learn the basic logic of healthy eating for 9 months.

You should learn that not all calories are equal, you should choose foods with high nutritional value and low calories, it is more efficient to eat 5-6 small meals a day, and you should stay away from packaged, fried foods that contain high sugar and fat content. You should also eat out less. You should be aware of general healthy eating habits.

What should pregnant women eat?

  • "I'm pregnant, what should I eat?" If you say, you should add dairy products, protein sources, and complex grains to your daily diet plan. You should also add fruits and vegetables in all colors of the rainbow to your list. You can add the following to the list of things to eat during pregnancy.
  • Dairy products such as milk, cheese, and yogurt are very good sources of calcium and protein. Consume a lot.
  • Protein is a critical nutrient during pregnancy, you should definitely consume it. Protein-containing foods include meat and animal products, as well as foods such as legumes and nuts.
  • You should try to consume vegetables and fruits in every color of the rainbow such as red bell pepper, broccoli, carrot, sweet potato, cabbage, apple, pineapple, kiwi, and grapefruit at every meal. The higher the variety, the higher the yield.
  • Complex carbohydrates such as whole wheat, oats, rye, buckwheat, and bulgur are rich sources of nutrients.

What are the nutrients needed during pregnancy?

What are the nutrients needed during pregnancy?

Your body has a special need for certain nutrients to keep up with the changes associated with pregnancy and to support the development of your baby. Vitamins and minerals such as folic acid, protein, iron, zinc, calcium, vitamin C, vitamin A, and vitamin B are among the special needs to be taken during pregnancy.

What should pregnant women not eat?

  • Cigarettes, alcohol, caffeine, recreational drugs,
  • Medicines,
  • sweeteners,
  • Packaged shelf products,
  • acidic drinks,
  • artificial juices,
  • processed meats,
  • unwashed products,
  • Raw or undercooked meat, chicken, eggs, and seafood, high amounts of liver, and seafood with high mercury content are among the foods that should not be consumed during pregnancy.

How to gain weight during pregnancy?

There is no such thing as ideal weight gain during pregnancy. Maternal weight gain during pregnancy varies for each woman, depending on her weight at the start of pregnancy. The weight target is calculated based on the pre-pregnancy body mass index, that is, the ratio of height to weight. However, a normal-weight pregnant woman is expected to gain 11 to 14 pounds on average.

Nutrition list during pregnancy: how much should I eat?

Nutrition list during pregnancy: how much should I eat?

It is enough to add only 300 calories to the calories you need to take on a daily basis until the third trimester. So in the first months of pregnancy, your nutrition should not be overdone. Roughly speaking, you should consume no less than 1800 calories of energy throughout your pregnancy. You can keep your daily calorie intake in the 1800s until the third trimester and keep it between 1800 and 2000 in the last trimester. Here is the nutrition program during pregnancy to have a general nutritional trend in mind!

Nutrient ElementFood SourceDaily Portion Intake
Foods Containing ProteinRed meat, chicken, turkey, fish, eggs or legumes4 (100-120 grams)
Foods Containing CalciumMilk, cheese, yogurt3 - 4
Foods ContainingIron Eggs and red meat2
Whole Grains and Bread (rich in zinc, magnesium and B vitamins)Bulgur, whole wheat bread, pasta, legumes8 (1 portion = 1 thin slice of brown bread = 1 bowl of soup = 3 tablespoons of bulgur pilaf)
Foods Containing Vitamin CVegetables and fruits: Oranges, tangerines, green peppers, strawberries, apples2
Green Leafy Vegetables (rich in Folic acid and B6)Spinach, arugula, cress, purslane, chard, kale1 – 2 (1 serving = 1 bowl of salad = 6 tablespoons of vegetable food)
Yellow and Orange Vegetables and Fruits (rich in vitamin A and beta carotene, antioxidants)Carrots, Pumpkin, Sweet Potatoes1
Fatty FoodsWalnuts, almonds, hazelnuts2 – 3 (2 walnut kernels or 6-8 almonds or hazelnuts = 1 teaspoon of oil)

Nutritional recommendations during pregnancy

Let's summarize the healthy diet during pregnancy;

  • Pastries and sweets should not be included in the diet. They simply add unnecessary calories and fat. This makes it easier to gain weight.
  • A maximum of 2 grams of salt should be taken per day. No pregnant woman should use too much salt, whether she has a blood pressure problem or not. Because during these periods, salt causes an increase in edema. It also increases the risk of preeclampsia.
  • Sugar increases insulin resistance. It is also risky for gestational diabetes.
  • Packaged foods should be avoided as much as possible.
  • Since it is a common problem to have stomach problems, bitters and spices should be used in a controlled manner.
  • Drinks with high caffeine such as tea, coffee, cola should not be consumed because they are stimulant.

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *